The sciatic is the longest peripheral nerve in the body, running from the lower back down the back of each leg, branching to the feet. We call “sciatica” the pain caused by the compression or inflammation of one or more of the nerves that make it up, which can be very annoying.
When sciatica strikes hard, it can cause truly intense pain, capable of weakening the physical condition of the sufferer, and even affecting their mood. This is why people who suffer from sciatica need to seek immediate relief for the moments when symptoms start to appear (leg pain, tingling, numbness, back pain and/or buttock pain).
With these 9 postures you will be able to master and relieve sciatica pain faster than you thought.
1. Standing back twist
The versatility of this posture makes it one of the most useful. To perform it, you will only need to get up for a moment from your work or home desk to relieve the pain when it attacks you.
- All you need is a chair to elevate your foot.
- Make sure to twist in the direction of the raised leg.
2. Knee to chest
- Lie on your back and bring one knee up to your chest while keeping the other leg straight on the ground. Try to squeeze the bent leg against your chest as much as you can.
- Hold the position for at least 30 seconds.
- Make sure your shoulders are flat on the ground.
3. Position of the big toe lying down
To perform this exercise, it would be ideal to use an elastic band, although you can also use a thin towel or a belt.
- Lying on your back, place the elastic band around the arch of one of your feet and then stretch your leg up.
- Keep your toes flexed toward you and your buttocks firmly on the ground. Keep in mind that you may find it difficult to keep your leg fully extended, it’s okay, keep it as straight as possible, flexibility will improve over time.
- As you lower your leg, bend your knee first, bring it up to your chest, and stretch it onto the floor last. Your back will suffer less this way.
4. Lying single leg twist
- Lie on your back with your legs stretched out.
- Next, bend one of your legs and take it over the other while trying to keep your back flat on the ground.
- With the help of your hand, try to get your bent knee to touch the ground to optimize the stretch.
5. Seated Twist
- Sit on the floor with your legs stretched out.
- Next, fold one of the legs and bring it over the other.
- Bend the leg that was left stretched out so that the heel meets the buttocks.
Once the position is comfortable for you, you can begin to slowly rotate your body in the direction of the leg you placed above. That is, if it is your left leg that is on top of the right, you will have to turn your torso to the left. Support the leg that was above to improve the stretch and try to keep your back straight.
6. Standing pigeon pose
This is a more basic variation of pigeon pose, which you can do anywhere using a table or other surface that is about hip height.
- Put your right leg on the table and lean forward.
7. Staff pose
Although very basic, this pose is very effective when done correctly.
- Sit on the floor with your legs extended and your palms flat against your body.
- Point your toes toward you while keeping your heels flat on the ground and your legs straight.
- Now imagine that a rope is pulling your head up, thus stretching your spine.
8. Leg elevated over object
- With the help of an object, raise one of your legs to hip height or below while your back is straight.
- Keep your toes pointing up.
- For a more intense stretch, lean forward keeping your back and leg perfectly straight.
9. Child’s pose
- Get on your knees, lean forward and slowly stretch your arms.
- This pose is fantastic to practice at the end of the day, with it you can relax your back and arms.
Try to hold all these poses for ten breaths or thirty seconds. Even repeating each exercise twice you will only need about 15 minutes to complete.
Important: It should be clarified that The Bioguide does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, La BioguĂa does not assume responsibility for these acts. The site is intended only to provide information of a general nature to aid in the pursuit of personal growth and development.